22-OCT-14

A.

Warm Up:

Group Joint WU

-3 Rds NFT

20 Sit ups

15ft Rope Climb

12 KBS

6-5-4 Strict Ring Dips (as deep as possible)

 

B.

Strength: Deadlift

3@80%

3@85%

3@90-95%

5@90-95%

 

C.

WOD: “Open 11.2”

AMRAP 15 min

9 DL 155/100#

12 Push ups

15 Box Jumps

 

D.

Mobility:

1 min each banded hip distraction

1 min each quad smash

1 min each hamstring smash

1 min t-spine

 

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